A comprehensive volume of nine books on High Intensity(HIT) Training!

A lot of very beneficial information.....Different HIT exercises I haven't heard of before” -W. Pruitt

Techniques in these books are Fantastic….would recommend to any and all HIT trainers” -A. Gutierrez

" Five star all the way. Every HIT training method is covered in these books. Love them” -J. Berndt

Sunday, July 10, 2016

Blasting Arms With Supersets-HIT Style

Image result for bodybuilder with big arms

One of the most efficient ways to perform a series of exercises during a workout is supersets. Typically,bodybuilders group exercises for a muscle together and do them with brief rest periods, usually 30-60 seconds.

If volume and intensity are ideal,the workout lasts for a relatively brief period of time. To shorten it further,intensity variables can be added and volume decreased. Supersets allow the workout to be abbreviated by stringing two exercises together with zero rest.

Some examples are concentration curls and barbell curls for biceps and tricep cable push-downs and dumbbell triceps extensions for triceps.

Another great idea is to do a superset with exercises for antagonistic muscles,i.e. barbell curls for bi's and french curls for tri's. Science has shown an increase in the work capacity of a muscle when trained in conjunction with the opposing muscle. Not only that, but the pump generated in your arms will be sleeve-ripping!

Here's some effective superset routines for bi's and tri's:

Standard superset

Incline dumbbell curls-1x12
Cable curls-1x10
Lying tricep extensions(skull crushers)-1x12
Seated machine dips-1x8
Rest one minute between muscle groups.

Antagonistic superset

Overhead lying cable curls-1x12
Standing cable power push-downs-1x12
Barbell curls-1x8
Dumbbell kickbacks-1x12

Pre-exhaust superset

Standing cable curls-1x10
Palms-up cable row-1x8


Seated dumbbell press-1x10
Seated machine dips-1x8

Pre-exhaust supersets begin with an isolation exercise to exhaust the target muscle and finishes with a compound exercise, which uses surrounding muscles to push the muscle past failure. All supersets should be ended when muscular exhaustion is reached.  

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